AO: RICHMOND HILL
QiC: BCG
Date: 02/04/2022
Title: PBR
Number of HIMs: 7
Armrest, BCG, Low Tide, Mr. Woodcock, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
No better way to train for a Spartan race than with some blue ribbon deliciousness.. PBR (Pull-ups, Burpees, and Running)!!!
WarmOrama:
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
20 arm circles front/back IC
20 Push-up bras IC
20 Raise the roofs IC
20 Overhead claps IC
10 Merkins IC
Tha Thang:
Mosey down to the first playground.
Partner up. One does 10 pull ups while the other does AMRAP burpees. Switch. Continue for 3 rounds.
Fartlek to the MES playground stopping along the way to do 10 burpees. Once there, 2 burpees into 4 pull-ups or bent arm hang for 20 sec. AMRAP for 5 min. 52 rounds completed between all.
Fartlek back to the flag across the lake.
At the flag, Pax favorite Mary including 20 Big boys, 20 Freddy, 20 gas pumpers, 20 windshield, 20 bird dogs, 20 Nolan, and finished with 20 jackknives.
COT:
Announcements
-Southside AO launch tomorrow 0600 – Combined Q with FIA @ Francis Meeks
-Golf following Saturday @ Henderson 0800
Pray for Trophy’s coworker, church plant, and for all those pax who need a little motivation.